Volume Week 2, Session 3

Warm Up   Sets Reps  
prowler (light) 2 40 yards  
bird dogs 2 15  
rolling planks 2 10  
Glute bridge 3 10  
   
   
Exercise: % or RPE Sets Reps
military press RPE 7 4 5
Equipment:  
  swiss bar  
   
military press Sets Reps
straight bar 4 6
   
pull ups Sets Reps
spread throughout w/o AFAP 55
   
db rows Sets Reps
w/ straps 3 12
   
shoulder circuit Sets Reps
  front raises 3 12each
  side raises  
  bent over raises  
   
YTWLs Sets Reps
90 second RI 4 10